Monday June 26 – 6 Min Strength EMOM + 16 Min x :40/:20

Old 4th Ward
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6-Min Strength EMOM

CHOOSE ONE:

2KB Step Back Lunge 4/leg x 3 MIN

Goblet Lunges 4/leg x 3 MIN – perform max bodyweight stepback lunges for remainder of the minute  

OR  

2KB See Saw Press 4/arm x 3 rounds

1-Arm Push Press 4/arm x 3 MIN – perform max band shoulder press for remainder of the minute

 

Followed by 16 Min Circuit:

4 RNDS of :40/:20 = 16 Min Continuously Running Clock  

– Dumbbell Renegade Rows  R: 40+/30+ W: 30+/20+ B: 25+/15

– 2KB Thrusters R: (45+/35+) W: (35+/25+) B: (20+/15+)

– Kneeling JG Roll Outs

– Rowing – R: (200 m/175 m), W: (175 m/150 m), B: (150 m/125 m)

 

Finish with 6-min of Rolling Planks:

15 Sec Elbow Plank

15 Sec Side Plank (R – reach throughs, B – feet staggered)

15 Sec Elbow Plank

15 Sec Side Plank

:30 Sec Around the World (from high plank position)

Repeat for 3 or 4 rounds, depending on time.